Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
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🌅 Happy Labor Day Reader...!
Today's reading time is about: 5 to 7 minutes.
What a weekend it has been in the endurance world: UTMB 2025 wrapped up in Chamonix, the Ironman World Championship is set for Nice (coming up on my birthday, ji ji), Sydney debuted as a World Marathon Major, and Kipchoge finished 9th—but still stole the show because even the 8 athletes ahead of him lined up for photos afterward. That’s the beauty of endurance sports.
Now, let’s dive into today’s problem: Why do so many amateur athletes plateau, get injured, or lack finishing speed despite logging hours of training? The answer often lies in neglecting plyometrics and mobility training. These elements are crucial for elasticity, power, and resilience across all endurance sports. Without them, runners and cyclists may face inefficient mechanics, slower times, and higher risk of overuse injuries. Let’s see what the science says
¿Hablas español o conoces a alguien que sí?
Endurance Mindset en Español (waitlist): desde cero al maratón, con ciencia y estructura. Compártelo o regístrate y forma parte desde el comienzo. 🏃♂️📩
A meta-analysis in the Journal of Strength and Conditioning Research shows that plyometric training (explosive movements like hops, bounds, and jumps) significantly improves running economy and sprint capacity in endurance athletes. The mechanism is neuromuscular adaptation—training your muscles and tendons to store and release energy like springs, reducing oxygen cost at submaximal efforts.¹
In simple terms: jump training helps you run and ride more efficiently, saving energy when it matters most.
Mobility & Range of Motion
Flexibility and joint mobility are often ignored by endurance athletes, but research in the International Journal of Sports Medicine highlights how restricted hip and ankle mobility limit stride length, ground contact efficiency, and even cycling pedal stroke mechanics.² Improving mobility reduces compensatory movements that can lead to injury and helps athletes sustain better form under fatigue. Think of mobility work as the oil that keeps your engine running smoothly.
Combining Strength, Plyometrics, and Mobility
A systematic review in Sports Medicine suggests that the **most effective approach for endurance athletes is combining plyometric drills with strength and mobility work.**³ This integrated training reduces injury risk, enhances power output, and supports longevity in sport. In real-world terms, this means alternating strength sessions with short bouts of explosive jumps and daily mobility routines—not replacing your mileage, but enhancing it
getty images. AFP|SAEED KHAN
Post of the week
Sifan Hassan (2:18:22 CR) & Hailemaryam Kiros (2:06:06 CR) win 2025 Sydney Marathon as Eliud Kipchoge is 9th.
Plyometrics and mobility aren’t optional—they’re performance enhancers. Whether you’re training for your first 10K or an Ironman, adding just 15–20 minutes twice a week of simple plyometric drills will improve elasticity, reduce injury risk, and make you a more efficient athlete.
Here are some key exercises to try this week:
Strength: Squats, deadlifts, and lunges (2–3 sets of 8 reps)
Plyometrics: Skipping, hops, jump lunges, or box jumps (2–3 sets of 10–12 reps)
Challenge: Add one plyometric session, one strength mini-session, and three short mobility routines this week. Track how your body feels during runs, rides, or swims and share your progress in our WhatsApp Channel → Click to Join. Let’s build power and resilience together.
This week, try adding one plyometric session and three 10-minute mobility routines. Track how your body feels during runs, rides, or swims and share your progress in our WhatsApp Channel → Click to Join. Let’s build power and resilience together.
Spring strong, move free, race smart.
Coach Henri. Your Endurance Mindset Team
What's Going On in the World of Running?
🏔️ UTMB 2025: Brutal Conditions and Big DNF. This year’s Ultra-Trail du Mont-Blanc was one of the toughest ever. Even top athletes like Courtney Dauwalter didn’t finish, as extreme terrain and weather turned the race into more of a survival challenge than a competition. The UTMB reminded everyone why it’s considered the ultimate test of resilience and grit.
🏊♂️🚴♂️🏃 Ironman World Championship Set for Nice. The men’s Ironman World Championship will be held on September 14 in Nice, France. The start list is stacked: Patrick Lange, Sam Laidlow, Kristian Blummenfelt, and Gustav Iden are all in the mix, along with nearly 60 elite pros. They’ll be chasing both the world title and a prize purse of $375,000. Expect fireworks!
🎧 Berlin Marathon to Allow Open-Ear Headphones. The Berlin Marathon (September 21) will officially allow open-ear headphones for the first time. Organizers say it’s a balance between safety and enjoyment, letting runners use music or audio motivation without losing awareness of their surroundings. This could set a precedent for other World Marathon Majors.
Today's Quote or James Clear's Corner.
"Don't just tell your spouse that you love them--tell them why you like them. Point out the qualities that make them fun to be around, the parts of their personality that shine, the little moments you genuinely enjoy together. 'I love you' matters, but so does 'I like spending time with you." James Clear, is the Author of Atomic Habits Cofounder of Authors Equity, and I really enjoy his content.
Which part of your training do you find hardest to stay consistent with?
Let us know what interests you the most at the 'Preferences' link below! ¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!
References
1. Ramírez-Campillo, R., et al. (2015). Effects of plyometric training on endurance and explosive strength performance in endurance athletes. Journal of Strength and Conditioning Research, 29(8), 2194–2203. https://pubmed.ncbi.nlm.nih.gov/23838975/
2. Konrad, A., et al. (2019). The importance of joint mobility for running performance and injury prevention. International Journal of Sports Medicine, 40(7), 435–442. https://pubmed.ncbi.nlm.nih.gov/15495679/
Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
